Yoga has been an inseparable component of Indian culture, and owing to its wide range of benefits, the practice has gained global recognition.
With various asanas – each with their distinct benefits, yoga can be an effective way to improve your overall health while building strength and flexibility.
So, if you have rolled out your yoga mat and are looking to get started with an exercise that will stretch your back to counter the effects of prolonged sitting, you can begin with Paschimottanasana yoga.
What is Paschimottanasana?
The Sanskrit term Paschimottanasana can be translated to “west stretching pose” because “paschim” means the west side.
Essentially, it is a seated forward bend pose that looks simple but is a struggle for most to perfect, as it requires dedication and great patience to master. It is a classic pose from Hatha yoga that provides an intense stretch for the dorsal part of your back, including the calves, hamstrings, and spine.
Paschimottanasana yoga awakens your Manipura chakra which controls the energy balance of the body by activating digestive fire. Activating this chakra is believed to regulate and enhance the functionality of the pancreas and digestive organs.
Some variations of the Paschimottanasana include:
Triang Mukha Eka Pada Paschimottanasana: This seated position helps to ease tension in your back muscles while also promoting flexibility in your hips and hamstrings.
It is called the Triang pose because it employs three limb parts which are knees, feet, and buttocks.
Urdhva Mukha Paschimottanasana: Also known as the upward-facing intense west stretch, this is a more challenging variation of Paschimottanasana.
To perform this asana, an individual has to balance on his/her sit bones with the legs stretched straight skyward and the hands holding onto the feet or legs.
Now that we know its meaning, let us dive into Paschimottanasana’s steps and benefits.
Paschimottanasana Benefits for Your Health
Paschimottanasana, or the seated forward bend pose, is packed with several benefits to one’s physical as well as mental health.
Here are some Paschimottanasana yoga benefits to encourage you to get started:
Stretches the Back and Shoulders:
Of the numerous Paschimottanasana benefits, the most important one is its ability to stretch the muscles in your back effectively.
This can help overcome the pain and stiffness in the back and shoulder muscles that affect individuals who are hunched behind devices all day. It also enhances the flexibility of your spine so back and shoulder pains can be eliminated.
Provides Relief from Hamstring Pain:
Tightness and aches in the hamstrings have become common in the current day and age owing to prolonged sitting and poor posture.
However, a regular practice of the Paschimottanasana can help relieve this hamstring pain. This is because one of the best seated forward bend benefits is that stretching the hamstrings increases blood circulation in this area, thereby eliminating pain.
Improves Mental Health:
Paschimottanasana yoga benefits are not limited to improving one’s physical health but it also improves the individual’s mental health.
Practising this asana can help relieve symptoms of stress and mild depression. In addition to this, the Paschimottanasana can also help soothe the symptoms of anxiety.
Calms the Nervous System:
Practising the Paschimottanasana can help an individual feel rejuvenated and refreshed because the asana has a calming effect on your brain and nervous system.
The asana harmonises pranic energies in the body, which reduces stress and prevents depressing thoughts.
Tones Internal Organs:
For a healthy body, the major internal organs such as kidneys, intestines, liver, and pancreas must be functioning efficiently.
Essential among seated forward bend benefits is its help in ensuring the smooth functioning of these internal organs. The Paschimottanasana can improve your digestive system and boost your metabolism.
Improves Blood Flow in the Pelvic Region:
Paschimottanasana improves blood circulation in the pelvic region, thereby improving its functionality. This can help alleviate or curb the symptoms of menopause in women.
To a certain extent, the seated forward bend can also control pain and complications in menstrual cycles.
Helps with Weight Management:
Obesity is the cause of several health concerns and ailments. Therefore, maintaining a healthy weight is essential to prevent ailments.
Paschimottanasana can help maintain a healthy weight and may even help reduce belly fat.
Increases Appetite:
As practising the seated forward bend can help you burn fat and calories, it can increase your appetite.
An important aspect of this, however, is that while you may feel hungry, you will not have cravings for unhealthy foods that can lead to weight gain. This ensures that individuals opt for a nutritious meal that will keep them healthy.
Treats Hypertension and Infertility:
As the Paschimottanasana improves blood circulation in the pelvic region, it may help with problems concerning infertility, sexual desire, and impotence.
It may help increase fertility and heal physical conditions following childbirth.
Improves Sleep:
The seated forward bend pose is considered highly effective in treating insomnia. This is done by stimulating blood circulation throughout your body that effectively targets low-energy centres.
So, it is often recommended to perform the Paschimottanasana before bedtime for a sound and deep sleep.
After having explored the many benefits of the Paschimottanasana, let’s explore how we can do this asana at home.
